Christopher Hobbs: Plant Walk and Talk

The other week, I was lucky to be able to attend Christopher Hobbs' plant walk and talk on "An Integrative Approach to Pain and Inflammation" at Mass Audubon's Habitat Education Center and Wildlife Sanctuary in Belmont, sponsored by Rainbow Light.

Christopher Hobbs is "a licensed acupuncturist and 4th generation herbalist and botanist with over 30 years of experience with herbs." In addition, he is the "director of formulation" of all Rainbow Light products, and has written numerous books on herbs and health.

Christopher Hobbs, as he talks about oregon grape root
Photo courtesy of Melanie Flach

Here, I will recap some of the points that Christopher Hobbs made in his plant walk and talk. I think the food-loving side of me caused me to take more notes on the culinary herbs, so you should be familiar with many of them!

We first came across a patch of wintergreen, the leaves of which can be used for tea. Wintergreen is easy to grow in the shade, and wintergreen essential oil can be applied externally to help relieve pain, arthritis, and more.

Wintergreen
Photo courtesy of Melanie Flach

When using plants for healing, it can be important to know where the plant is from and the environmental conditions that it grew in, because the concentration of compounds in a plant and the scents they emit can vary greatly, according to environmental threats, the quality of the soil, and more.

Christopher Hobbs recommends using fresh herbs whenever possible. Ideally, one would have some garden space, such as in a backyard or a community garden plot. If you don't have access to a plot of land, you can also grow plants on your windowsill. Don't have a green thumb? There are still fresh herbs in the supermarkets if need be!

Next, Christopher Hobbs gave several cooking tips. He recommends adding fresh herbs at the end of cooking, so that the volatile oils, often which have protective compounds, don't evaporate off. In addition, when cooking with garlic, it is advised to crush the garlic well first, let the garlic sit for at least 2-3 minutes before use, and add it to the cooking food shortly before serving. Crushing the garlic and allowing the garlic to sit for a few minutes before use is needed for allicin to break down, the compound in garlic that offers many health benefits. Christopher Hobbs is a particular fan of the Zyliss Garlic Press, which he says releases many of the garlic's juices (to release the allicin, just chopping the garlic won't work. Crushing or pressing the garlic is required as well).

The herb thyme has a variety of uses. Thyme has antiseptic, antispasmodic, and expectorant effects, and is taken for various ailments such as whopping cough, bronchitis, coughs, and sore throats. It also contains thymol, a broad spectrum antibiotic. Thyme can be served as a tea, and is also used in other forms.

Thyme
Photo source

We looked at several mushrooms species, as well. The turkey tail mushroom has a long history of medicinal use, and much scientific research to support its use.

Turkey tail mushroom

The turkey tail mushroom has been found to be helpful against cancer. Some identifying factors include "zones" on the top of the mushroom and a pore-like surface on the underside of the mushroom. The turkey tail mushroom also grows in shelf-like structures. However, be cautious if you are mushroom hunting- it can be easy to accidentally identify a poisonous mushroom as a safe one if you are not experienced! Learn more about mushrooms in Christopher Hobbs' book, Medicinal Mushrooms.

In addition, Chinese medicine offers a wealth of information on herbs. For those interested in learning more about Chinese medicine, Christopher Hobbs recommends the book The Web That has No Weaver: Understanding Chinese Medicine by Ted Kaptchuk. And to purchase chemical-free and high quality Chinese herbs, check out Asia Natural Products based in San Francisco, California.

Finally, Christopher Hobbs finished off the day with a presentation on additional herbs and discussion of how herbs are integrated into Rainbow Light's products, which are 100% food-based supplements.

It was an informative morning and I am glad I was able to attend. To learn more about herbs and health from Christopher Hobbs, visit his website.

Recap: Integrative Nutrition Live in NYC: Fall IINto Action 2011 Conference!

I had a great time this past weekend at the Institute for Integrative Nutrition's conference, Fall IINto Action. Since January, I have been training to be a health coach at the Institute for Integrative Nutrition through their distance learning program, so it was great to see the lecturers in person at the conference! In addition, I enjoyed meeting fellow IIN students and graduates, who came from the U.S.A. and all over the world to attend the conference for the weekend.

Speakers we heard from included Dr. Joel Fuhrman, Dr. David L. Katz, Dr. Mark Hyman, Pierre Dukan, Sally Fallon Morell, Dr. Deepak Chopra, and Kathy Freston. And of course, Joshua Rosenthal, founder of the Institute for Integrative Nutrition.

Joshua Rosenthal

Here, I will share highlights of some of the lectures of the conference:

On Saturday, Sally Fallon Morel of the Weston Price Foundation addressed some of the discrepancies in the United States Department of Agriculture, including the Dietary Guidelines for Americans 2010 that they helped to develop. The dietary guidelines were "developed to meet nutrition needs...Though they have not been specifically tested for health benefits..." (source: page 50 in this document). In addition, Sally Fallon spoke about several benefits of raw milk. For example, raw milk contains components that help to strengthen the immune system. In addition, raw milk is easier to digest than pasteurized milk: in one study, over 80% of individuals who had been advised by health care professionals that they were lactose intolerant were able to digest raw milk without a problem. I am exited to be attending the Weston Price Foundation's 12th Annual Wise Traditions Conference this November, so look forward to hearing more about the Weston Price Foundation then!

Dr. Joel Fuhrman talked about the rise in infectious diseases, due to numerous causes such as the overuse of antibiotics and increased travel. In order to maximize our immune function, we need to increase our intake of macronutrients. How to do this? One way is to eat GOMBS:

• G- greens
• O- onions
• M- mushrooms
• B- beans and berries
• S- seeds

Learn more by checking out his book, Super Immunity.

On Sunday, Dr. David Katz told us that the masters of our medical destinies are our feet, forks, and fingers. Dr. Katz also discussed some of the programs that he is involved with to improve nutrition and physical activity in schools and at home: ABC for Fitness (Activity Bursts in the Classroom), A-B-E for Fitness (Activity Bursts Everywhere), and Nutrition Detectives, a program for elementary school children that shows them "5 clues" to reading food labels, helping them to identify and choose healthful foods.

Finally, Dr. Deepak Chopra spoke about well-being, consciousness, awareness, and more. Ten questions that he recommended that we ask ourselves everyday, in order to help us to identify with ourselves and our purpose include:

1. Who am I?
2. What do I want?
3. What is or what would be a peak experience to me?
4. What's my life purpose?
5. What kind of contribution do I want to make to the society and the world?
6. What does a meaningful relationship mean to me?
7. How do I contribute to relationships?
8. What are my unique skills and talents and how do I use them to serve the world?
9. Who are my heroes in history, mythology, and religion?
10. What's my story?

Again, it was great to hear from such a diverse set of speakers, who each had different philosophies on nutrition and health. The diverse range of nutrition theories presented relates to IIN's theory of bio-individuality: that no one diet works for everyone, because we all are different. Interested in learning more about the Institute for Integrative Nutrition? Feel free to contact me if you have any questions, and you can also read more about IIN at their website here. In addition, I offer free initial health consultations if you are interested in working with a health coach to meet your health goals. More information about my health coaching services can be found on my other site, http://www.annabelleho.com.

Eat happy and eat healthy, and I hope you are enjoying the farmers markets while local produce is still in season! :)

How to Make Herbal-Infused Oils

Making herbal-infused oils is a great way to add properties of an herb to an oil, such as for their color, their medicinal properties, or for their scents. Herbal oils can be used on their own, or they can be used in various body products. There are numerous ways to prepare herbal-infused oils, and individuals each have their own ways and opinions on how to make herbal oils. Keep in mind that herbal-infused oils are not the same as essential oils, and cannot be used interchangeably. When making an herbal oil, it is best to use a stable oil that will not go rancid quickly, and the ideal choice is usually cold pressed extra virgin olive oil. If you are making an herbal oil with an oil that is less stable, such as almond oil, then the infused oil will need to be used more quickly. Here, I will introduce you to a few different methods on how to make herbal-infused oils. Enjoy!

Herbal-Infused Oils with Dried Herbs (1)

Making herbal oils with dried herbs is a great way to begin learning how to make herbal-infused oils. Because dry herbs contain little or no water, they are much less susceptible to spoilage as compared to infused oils made with fresh herbs.

1. Add 1 oz. of herb by weight to a clean and completely dry glass jar with a tight lid.
2. Pour 4 fl. oz. of oil over the herbs in the jar. If infusing a fluffy and voluminous herb, such as chamomile or calendula, add 5-6 fl. oz. of oil instead of the 4 fl. oz.
3. Stir the contents of the jar well until the herbs are completely saturated with the oil, then tightly cover the lid. Label the jar with the date and contents.
4. Try to shake the jar daily, as the agitation helps to maximize the release of the herbal properties into the oil. Placing the jar in the oven with the pilot light on can be helpful, as the warmth helps to encourage the extraction process. Steep the oils for 6 weeks or longer.
5. After steeping the oil, strain the oil by placing a strainer lined with a thin cloth, such as cheesecloth, over a bowl, and pour the contents of the jar into the cloth-lined strainer.
6. Gather the ends of the cloth together and squeeze out any remaining oil from the herbs. The more you squeeze, the more oil you will get. However, even after thoroughly squeezing out the oil, expect a loss of ~20-30% of the oil, because some oil is absorbed by the plant material.
7. Store the oil in a clean and dry glass jar with a tight lid. Store the jar in a cool, dark, and dry place. Depending on the oil used, herbal-infused oils may last for several months, and sometimes years.

Alkanet root-infused extra-virgin olive oil, made with dried alkanet root. I can't wait to make some lip balms with this red-tinted oil! Annatto seeds can also be used to infuse oils, giving them a yellow-orange shade.

Herbal-Infused Oils with Fresh Herbs (1)

More care needs to be taken when making herbal-infused oils with fresh herbs, because the water content of fresh herbs makes these infused oils more susceptible to spoilage. Rotten smells are a sign that the oil has gone bad, and if this happens, the entire contents need to be thrown out and you will need to start over. If the infused oil grows mold but the oil still smells good, you can attempt to save the oil by removing the moldy part, and adding more oil to keep the herbs submerged. Thus, it is sometimes easier to make herbal-infused oils with dried herbs rather than fresh herbs, because spoilage is much less likely. However, keep in mind that St. John's Wort oil needs to be prepared with the fresh plant, in order to obtain its healing properties. For plants that have a high moisture content or protein content, it may be easier to dry them for a few days before using them to make an infused oil, or to make these infused-oils using a heat method.

Directions for Making Herbal-Infused Oils with Fresh Herbs, Without Heat (1)

1. Fill a clean and completely dry glass jar with fresh herbs, loosely packing them in.
2. Pour oil over the herbs until all of the herbs are submerged, so that none of the plant material is exposed to the air.
3. Cap and label the jar with the date and contents.
4. Place the jar in a bowl, just in case oil seeps over the edges of the jar.
5. Try to shake the jar daily, as the agitation helps to maximize the release of the herbal properties into the oil. Placing the jar in the oven with the pilot light on can be helpful, as the warmth encourages the extraction process. Steep the oils for 6 weeks or longer.
6. After steeping the oil, strain the oil by placing a strainer lined with a thin cloth, such as cheesecloth, over a bowl, and pour the contents of the jar into the cloth-lined strainer.
7. Gather the ends of the cloth together and squeeze out any remaining oil from the herbs. The more you squeeze, the more oil you will get.
8. Let the strained oil sit for a few days, which allows the water from the fresh herbs to collect at the bottom of the jar.
9. Pour off the oil into a clean and dry jar with a tight-fitting lid, and discard the liquid that has collected at the bottom. If the water isn't separated out, the oil may spoil.
10. Store the oil in a cool, dark, and dry place. Depending on the oil used, herbal-infused oils may last for several months, and sometimes years.

Making Herbal-Infused Oils with Heat

Making herbal-infused oils with heat is an excellent method for infusing herbs that contain a lot of moisture or protein. Heating the oil helps to evaporate water from the fresh herbs, which discourages spoilage of the oil. Making herbal oils with heat can also be used for dried herbs to speed up the infusion process, and sometimes yields a more potent oil.

Directions 1 (1)

1. Place the herb and oil filled jar (following the proportions in the other directions above), uncovered, on a heat source that doesn't exceed 125 degrees F. Keeping the jar uncovered encourages the water from the herbs to evaporate. The heat source may be, for example, a radiator, warming tray, or whatever will offer consistent, gentle heat. You can also place the jar in a water bath of an electric cooking pot or slow cooker set on low. However, if their lowest heat settings are above 125 degrees F, you may need to turn it on and off throughout the day to adjust the temperature. If you don't have a thermometer to check the temperature, feel the oil to make sure it isn't too hot. Oil at 125 degrees should be cool enough to touch without burning yourself, although if you continue to touch the oil for a few seconds, it should feel a little too hot for comfort.
2. Infuse the herb and oil mixture for 10 days.
3. Strain the oil by placing a strainer lined with a thin cloth, such as cheesecloth, over a bowl, and pour the contents of the jar into the cloth-lined strainer.
4. Gather the ends of the cloth together and squeeze out any remaining oil from the herbs. The more you squeeze, the more oil you will get.
5. If infusing fresh herbs: let the strained oil sit for a few days, which allows the water from the fresh herbs to collect at the bottom of the jar. Pour off the oil into a clean and dry jar with a tight-fitting lid, and discard the liquid that has collected at the bottom. If the water isn't separated out, the oil may spoil.
6. Store the oil in a clean and dry glass jar with a tight lid. Store the jar in a cool, dark, and dry place. Depending on the oil used, herbal-infused oils may last for several months, and sometimes years.

Directions 2 (2)

1. Place the herbs and oil (following the proportions in the other directions above) in a double boiler and bring to a low simmer.
2. Slowly heat for 30-60 min., checking frequently to ensure the oil is not overheating. The lower the heat, the longer the infusion, the better the oil.
3. Strain the oil by placing a strainer lined with a thin cloth, such as cheesecloth, over a bowl, and pour the contents of the jar into the cloth-lined strainer.
4. Gather the ends of the cloth together and squeeze out any remaining oil from the herbs. The more you squeeze, the more oil you will get.
5. If infusing fresh herbs: let the strained oil sit for a few days, which allows the water from the fresh herbs to collect at the bottom of the jar. Pour off the oil into a clean and dry jar with a tight-fitting lid, and discard the liquid that has collected at the bottom. If the water isn't separated out, the oil may spoil.
6. Store the oil in a clean and dry glass jar with a tight lid. Store the jar in a cool, dark, and dry place. Depending on the oil used, herbal-infused oils may last for several months, and sometimes years.

Solar-Infused Oil for Dry or Fresh Herbs (2)

1. Place the herb and oil filled jar (following the proportions in the other directions above), tightly covered, in a warm and sunny spot.
2. Shaking the jar daily helps to maximize the release of the herbal properties into the oil. Let the oil steep for 2 weeks.
3. Strain the oil by placing a strainer lined with a thin cloth, such as cheesecloth, over a bowl, and pour the contents of the jar into the cloth-lined strainer. Gather the ends of the cloth together and squeeze out any remaining oil from the herbs. The more you squeeze, the more oil you will get.
4. Add a fresh batch of herbs to the oil and infuse for 2 more weeks, following the same directions as described in steps 1-2.
5. Strain the oil again as described in step 3. This will give you a very potent medicinal oil.
6. If infusing fresh herbs: let the strained oil sit for a few days, which allows the water from the fresh herbs to collect at the bottom of the jar. Pour off the oil into a clean and dry jar with a tight-fitting lid, and discard the liquid that has collected at the bottom. If the water isn't separated out, the oil may spoil.
7. Store the oil in a clean and dry glass jar with a tight lid. Store the jar in a cool, dark, and dry place. Depending on the oil used, herbal-infused oils may last for several months, and sometimes years.

Sources:

1. Falconi, Dina. Earthly Bodies and Heavenly Hair. Woodstock, NY: Ceres Press, 1998, p. 221-223.

2. Gladstar, Rosemary. Rosemary Gladstar's Herbal Recipes for Vibrant Health. North Adams, MA: Storey Publishing, 2008, p. 383-384.

Herbal Medicine Box at the Boston University Farmers Market!

I am really excited to be a participating vendor at the Boston University Farmers Market this fall.

The market runs on Thursdays, September 8 - October 27, from 12 - 5 pm, at the George Sherman Union (GSU) Plaza at BU, at 775 Commonwealth Ave., Boston, MA 02215. Although the market runs from 12 - 5 pm, I will be at the market from approximately 12 - 4 pm, because I waitress at night at Taberna de Haro. For more information about the BU Farmers Market and participating vendors, visit their web page and keep updated with their Facebook page.

I will be selling various natural body products, including, but not limited to:

-Moisturizer creams

-Lip balms

-Shampoos

-Body washes

-Facial exfoliating scrubs

-Other rotational items- stay updated on Facebook

Geranium Moisturizing Cream

Items will be subject to availability. If there is anything that you would like to see me sell at the market, let me know, I love hearing suggestions and feedback!

For the latest updates on the products I will be bringing to the market, connect with Herbal Medicine Box on Facebook.

Hope to see you at the farmers market!

Recipe: Homemade Deodorant

I had a great time at my Kitchen Cosmetics Demo a few weeks ago, and so I wanted to share another natural body product recipe with you: homemade deodorant. I first tried out this recipe when I saw it on Alex's blog, Feed Me Like You Mean It, and I'm so glad I did! I've found it more effective than the natural deodorants I've tried in stores, and it's really simple to make. Read Alex's post on homemade deodorant here, and two sources of his inspiration to make it here and here. Below is the recipe including Alex's adaptations and some of my own:

Coconut-oil based deodorant:

• 1/2 cup coconut oil
• 3 tbsp baking soda
• 1.5 tbsp arrowroot powder or cornstarch
• 8-32 drops assorted essential oils (including tea tree)

Directions:

1. If the coconut oil isn't already melted due to warm temperatures (it melts at around 75 degrees F), gently melt the coconut oil in a warm/hot water bath. Pour the coconut oil into an 8-oz glass jar.
2. Add the baking soda, arrowroot powder (or cornstarch), and essential oils, and stir until combined.
3. Once the ingredients are combined, cover and put the jar in the refrigerator so that the deodorant solidifies. I usually keep my deodorant in the refrigerator, so it stays at a solid state. If you leave the deodorant out at room temperature and if it's warm enough, the ingredients will separate, so just mix the ingredients before use. In addition, you can fill an old and empty deodorant container with this deodorant recipe. To use, apply the deodorant onto underarms.

Explanations for the ingredients:

• Coconut oil acts as the base.
• Baking soda cleans and deodorizes.
• Arrowroot powder and cornstarch aid in absorbing moisture and here, perspiration. Arrowroot powder tends to be gentler and smoother on the skin, so that is what I used.
• Essential oils aid with their beneficial properties and pleasant scents. Antibacterial essential oils are especially helpful in deodorant, because it is bacteria that causes body odor. Thus, tea tree essential oil is recommended, because it is one of the strongest essential oils in terms of its antibacterial properties. I used 16 drops juniper essential oil, 12 drops of tea tree essential oil, and 4 drops lemongrass essential oil in this recipe, because tea tree and lemongrass are both antibacterial essential oils. Lavender is another nice essential oil, that is also antibacterial. Choose essential oils according to their properties and your own preferences. To read more about essential oils and the aromatherapy course that I took, read my blog post here.

Again, there are many reasons to using homemade and natural cosmetics, including not being exposed to various chemicals and toxic substances that may be found in commercial products. To read more about what may be found in your everyday cosmetics, check out The Campaign for Safe Cosmetics and EWG's Skin Deep Cosmetics Database. In this recipe, all of the ingredients are edible (although consuming essential oils should be done with caution, if done at all, as I previously mentioned. If you have any concerns about this, you may want to contact your health care practitioner).

I hope that some of you will try out this homemade deodorant, and please share if you do!

Kitchen Cosmetics Demo 8/6

I am looking forward to my next Kitchen Cosmetics demonstration on Saturday, August 6! I hope to see you there!

When: Saturday, August 6, 2011, from 3:00 - 4:30 pm

Location: Brookline, MA. Close to the Harvard Ave. stop on the B (green) MBTA line. For the address, please e-mail Annabelle at info [at] herbalmedicinebox.com or RSVP through The Urban Homesteaders' League.

Cost: Sliding Scale, $15-$30

Details:

Ever wanted to learn how to make your own body care products? Many commercial body care products may contain ingredients or chemicals linked to toxicities. Your skin is your body's largest organ. If you can't eat it, why put it on your skin?

In this workshop, Annabelle will demonstrate how to make a homemade moisturizer cream, lip balm, and exfoliating scrub, all made with natural ingredients, and many of which can be found in your own kitchen! She will discuss the ingredients used for these products, and how the recipes can be customized to suit individuals' needs.

Everyone will receive a sample made in the demo.

RSVP: by e-mailing Annabelle at info [at] herbalmedicinebox.com or through The Urban Homesteaders' League.

Get Your Farmers Markets On!

The growing season in New England is in full swing! I've written before about farmers markets and The Lexington Farmers Market. If you don't already have a CSA and haven't made it to a farmers market yet, now is the perfect time to stop by!

Shopping at farmers markets helps to support the local community and helps to support the farmers, because you are buying directly from the producer. In addition to more flavorful and fresher produce when you buy fruits and vegetables that are in season, you may also find different varieties of fruits and vegetables at the farmers market that you can't find at the grocery store. By shopping at a farmers market, you can also learn more about the foods and how they are produced, because you can often talk to the farmer or producer. Nowadays, farmers markets contain more than just produce vendors: depending on the farmers market, you may also find fish vendors, meat vendors, baked goods, sauces and salsas, wine vendors, artisans, and more.

I biked from Brookline to The Lexington Farmers Market last week, and couldn't help but purchase some golden raspberries from F. Busa Farm's gorgeous fruit display.

To find a local farmers market near you, check out the Federation of Massachusetts Farmers Markets site, Local Harvest, this interactive Google map at Mass.gov, and Edible Boston's listing of farmers markets. And if you see Flats Mentor Farm at the farmers market, consider stopping by and seeing what they have to offer! Read my article about Flats Mentor Farm for the Lexington Minuteman here. Finally, when cabbage is in season (or you can use other vegetables as well!), how about making some sauerkraut?

Hope you are enjoying this season's bounty!